The Body Budget

If you're struggling with chronic depression or anxiety, medication may not be what you need.

Start by recognizing your limits. Your emotional challenges may be linked to the physical needs of your body. This is where the concept of a “Body Budget” comes in. Just like managing money, your energy is limited, and you need to spend it wisely. As humans, we don’t have unlimited energy—we’re constrained by both time and physical capacity.

The science behind the "Body Budget" is intriguing because it combines concepts that were once viewed separately. For example, depression is often categorized as a mental health issue, but research shows that physical activities like exercise can be just as effective as medication for managing symptoms. The Body Budget model doesn’t separate physical and emotional needs; instead, it treats them as interconnected and equally important.

In this model, it’s crucial to understand your personal limits and needs. You should actively work to nourish your budget by including activities that promote health—such as eating well, exercising, and sleeping—while being mindful not to overspend or take on more than you can handle.

So, how can you put this into practice?

Start by journaling daily about three key areas:

1. Diet

2. Exercise

3. Sleep

For each area, rate yourself on a scale of 1 to 10. From there, aim to make small improvements and track your progress over time.

Next, take a close look at how much you’re taking on in life. Are you constantly saying “yes” to more commitments than you can handle? If you’re often pushing beyond your limits, it’s like spending more than you’re bringing in. The budget will be off. If this sounds familiar, try reducing your mental and physical load by at least 5% and see how it impacts your well-being.

In summary: Start by addressing any imbalances in your "Body Budget" before seeking more intensive treatment. If you're struggling with anxiety or depression, take a closer look at your diet, exercise, and sleep. By improving these areas, you may experience a significant boost in your mental health. Even if it doesn’t lead to a complete transformation, it will give you a strong foundation for further healing, whether through medication or professional counseling.

Of course, we’re not saying that counseling or medication aren’t effective—they absolutely are. As a counselor myself, I believe they’re essential tools in the recovery process. But by first focusing on these physical aspects of well-being, you can support your overall healing and feel more balanced in the process.

Scrupulosity isn’t about Sin

Have you ever worried about being “pure” enough no matter how much you pray or seek forgiveness?

Do you struggle to feel confident in your spiritual life, even after your pastor or spiritual director tells you that you are doing fine?

If you’ve ever experienced the painful cycle of intrusive thoughts, excessive doubt, and constant worry over the state of your soul, you may have encountered what’s known as scrupulosity. While it’s often associated with religion, this condition is rooted in Obsessive-Compulsive Disorder (OCD) and is more about anxiety than actual sin.

At its core, scrupulosity manifests as obsessive and intrusive thoughts about sin, guilt, and personal morality. These thoughts might include:

"Did I truly repent?"

or

"Does God forgive my blasphemous thoughts?"

Even after seeking reassurance from priests or spiritual advisors, the relief is often temporary, as the mind quickly generates more doubts and questions. It becomes a repetitive cycle, a game of ping-pong where no matter how many times you bounce back the answer, you can never win.

For someone suffering from scrupulosity, no answer feels good enough. There's always a "yes, but..." that follows every reassurance. You might ask, "Was I truly sorry for that sin?" only to hear, "Yes, you were." But in your mind, the response quickly becomes, "But what if I wasn’t really sorry?" This constant scrupulous cycle of doubt, fear, and second-guessing can feel overwhelming, leaving you trapped in an endless loop of anxiety.

The most important thing to understand is that scrupulosity is not primarily a spiritual problem—it's an anxiety disorder. The thoughts that come with scrupulosity may seem intensely religious in nature, but they are not sinful. They are a byproduct of the disorder.

To put it plainly: no matter how frightening, disturbing, or intense these intrusive thoughts may feel, they do not make you a bad person, nor do they constitute sin. It’s crucial to remind yourself that the intrusive thoughts you experience—about your past sins, doubts about your repentance, or fears of unconfessed wrongs—are part of the disorder, not a reflection of your moral standing.

It’s easy to become trapped in the belief that these thoughts are an indication of something deeply wrong with you spiritually. However, scrupulosity is a manifestation of anxiety, not actual moral failure. Your mind may generate thoughts that are unwelcomed or distressing, but these thoughts are not a free choice you’ve made; they are symptoms of an ongoing mental health struggle.

If managing this is difficult, don't try to brute force your way with prayer. Instead, seek the advice of mental health professional alongside of your prayer life.